National Level Bikini Competitor & Fitness Model Amber Day Talks With

How did you get started with bodybuilding?

Back in 2002 I had my daughter at 19 years of age. I was not fat but what we call “skinny Fat”. I was young and just disregarded nutrition and training. I was always athletic when I was in school and I played softball for 8 years! I also was involved in volleyball, basketball, cheerleading and all sorts of sports. I came by that honestly because my parents owned a sporting goods store and they were always involved in the local sports. I wanted to change my physique so I hired a personal trainer. I learned the in’s and out’s of the gym and fell in love. Somewhat addicted I would say. I started college and was stressed, busy, a lot of clinical dental hygiene hours so I ran. I mean ran miles after miles a day. Well there went all my hard earned muscle. I love distance running and had to cut that out. Started supplementing, lifting heavy, and doing some circuit training. Finally decided after years and years of building up some muscle again to enter my first competition where I placed in the top three.

So I started training for the next show, then the next show. I haven’t stopped the madness since! I love it!

Where does your motivation come from?

My motivation comes from a variety of things. I love the industry! I am always wondering what the next step is in improving my physique. This sport is a passion of mine and I always want to come into a show guns blazin! Don’t let your competition out train you and always help others. My fans always inspire me instead of the other way around. Those who believe in me and have supported me have kept me going!

Motivation, dedication, and determination are the key to my success. It may sound a bit cliché but it’s the truth.

What is your training routine?

Right now I am starting to lean out for a show so I have started to integrate circuit training moving from one exercise to the next with little to no rest. My weight has dropped and the reps are a bit higher. I love working with Jamcore at Iron Gym in Santa Monica.

Workout Routine

  • Day 1: Back & Shoulders / Evening Cardio 30 minutes
  • Day 2: Morning Cardio 30 minutes / Evening Cardio 30 minutes
  • Day 3: Legs / Evening Cardio 30 minutes
  • Day 4: Morning Cardio 30 minutes / Evening Cardio 30 minutes
  • Day 5: Chest & Arms & Abs / Evening Cardio 30 minutes
  • Day 6: Morning Cardio 30 minutes / Evening Cardio 30 minutes

Back and Shoulders

  • Front Lat Pulldown 4 sets x 10 – 12 reps
  • Seated Rows 4 sets x 12 – 15 reps
  • One Arm Dumb Row 4 sets x 12 – 15 reps
  • Back Hyperextension 4 sets x 15 reps
  • Side Lateral Raises 4 sets x 12 – 15reps
  • Seated Dumbbell Press 4 sets x 10 – 12 reps
  • Bent Over Lateral 4 sets x 10 – 12 reps
  • Wide Grip Upright Row 4 sets x 10 – 12 reps


  • Leg Extension Supersetted with Lying Leg Curls 4 sets x 12 – 15 reps
  • Leg Press 4 sets x 12 – 15 reps
  • Walking Lunges 4 sets x 20 lunges
  • Seated Leg Curl 4 sets x 12 – 15 reps
  • Stiff Leg Deadlift 4 sets x 15 reps
  • Seated Calf Raises 4 sets x 12 – 15 reps

Chest & Arms

  • Chest Cross Overs 4 sets x 12 reps
  • Incline Chest Dumbbell Press 4 sets x 12 reps
  • Decline Pushup 4 sets x 12 reps
  • Pec Deck 4 sets x 10-12 reps
  • Cable Curl 4 sets x 10-12 reps
  • Hammer Curl 4 sets x 10-12 reps
  • Preacher Curl 4 sets x 10-12 reps
  • Triceps Push Down : 4 sets x 10-12 reps
  • Lying Dumbbell Triceps Extension 4 sets x 10-12 reps
  • Dips 4 sets x 20 reps


  • Leg Tucks 4 sets x 10-12 reps
  • Ab Crunch 4 sets x 10-12 reps
  • Bicycles 4 sets x 10-12 reps

If you have to pick only 3 exercises, what would they be and why?

  1. Lateral Raises: I love really targeting the medial delts and seeing them pop. Plus I have a hard time rounding them out so these help that development tremendously.
  2. Lunges: Because they are such a great lower body exercise targeting the glues, quads, and hamstrings. I love the burn when I do lunges.
  3. Lat Pulldowns: Great and effective compound movement that works the entire upper body.

What is your diet like?

Sample Diet:

  • Meal 1: 3 Egg Whites, 1/3 Cup Oats, 5 Strawberries, 1 cup Coffee and glass of Water
  • Meal 2: 1 scoop of Champion Nutrition Vanilla Protein and 1 medium Apple
  • Meal 3: 4 oz. Lean Ground Turkey, 1/3 cup Brown Rice, small Salad
  • Meal 4: 1 scoop of Champion Nutrition Protein and 1 Red Bell Pepper sliced
  • Meal 5: 3oz Chicken, 1 cup Veggies
  • Meal 6: 1 scoop Champion Nutrition Protein with Glutamine

What has been your biggest accomplishment in the fitness field?

My biggest accomplishment is simple! I have stuck with it! This industry has become not only my career but also my lifestyle. I eat, breath, and sleep fitness. I love the determination, self-motivation, mental strength this sport has given me. I have also been very blessed and have signed with Champion Nutrition as an Official Sponsored Athlete and am completely honored to represent such an amazing product line! I believe there are always places to go up from here and have continued goals to reach. My last interview with Simply Shredded my accomplishments were show placing and magazine spreads but now it’s about me representing myself in good light as well as Champion.

If I inspire just one person and change their life then that is an accomplishment in my heart. I hope to continue on the path of positive energy and learn from all you wonderful people in this industry!

Your own physical feature you are most proud of?

Ok are you ready for this one…drum roll please…. My teeth! ? Ok so I’m a Dental Hygienist and so that’s where that statement comes from. Moreover, this is Simplyshredded so I must talk about my physique or else it just wouldn’t be right. So I would have to say my legs. I have worked really hard in my off season to put some solid mass on my legs and bring them up a bit. I am overall happy with the results I have seen from the hard work that has gone into sculpting them.

I’m proud in the sense of knowing that a lot of blood, sweat and tears have gone into these sticks and I plan on keeping this muscle. It’s always good to see the results of your sacrifices!

When trying to cut down do you prefer to use HIIT or just normal cardio?

Actually moderate cardio works best for me. I like to do the Stairmaster twice for about 45 min each session. I tend to lean out better than if I did HIIT.

I do HIIT at the track or treadmill about twice a week regardless just to shock the body.

What is your supplementation like?

Pretty basic really, it consists of the following:

  • Whey Protein
  • CLA
  • BCAA’s
  • Vit C
  • ALA
  • Digestive enzymes

Favorite Quote?

“You are what you eat” & “obsessed is how the lazy describe the dedicated”